Strength/Skill: Bench Press 5-5-5-5-5
WOD: 3RFT
10 clean and jerks (135/95)
5 front squats
1 rope climb
Run 400m
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Author: admin
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WOD for June 23, 2017
Strength/Skill: 3 rounds of 10 SDHP (125/85) and 10 front rack lunges
WOD: Run 800m
Then 3 rounds of:
12 dead lifts (155/105)
12 jerks
12 back squats
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WOD for June 22, 2017
Strength/Skill: Snatches 5-5-3-3-3
WOD: 6 min AMRAP
3 burpees
6 pull-ups
9 squats
Rest 1 min
6 min AMRAP
10 box jumps
10 sit-ups
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WOD for June 21, 2017
Strength/Skill: 3 rounds of 10 strict ring rows and 10-15 HEAVY KBS
WOD: 4RFT
40 power cleans (95/65)
40 push-ups
Run 100m
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WOD for June 20, 2017
Strength/Skill: 1RM push press
WOD: 2 RFT
Run 200m
20 ab ball twists (30/20)
Run 200m
20 GHD Sit-ups
Run 200m
20 K2E
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WOD for June 19, 2017
Strength/Skill: 3 rounds of 15 KB taters and 8-10 handstand push ups
WOD: EMOTM for 15 mins
Mins 0,3,6,9,12 – 10 DB snatches (50/40)
Mins 1,4,7,10,13 – 5 strict presses (95/65)
Mins 2,5,8,11,14 – 10 wallballs (20/14)
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WOD for June 16, 2017
Strength/Skill: Front Squats 5-5-5-5 @ 80%
WOD: 4RFT
10 HRPUs to ball
15 Push Jerks (115/75)
10 GHD Back Extensions
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WOD for June 15, 2017
Strength/Skill: 3 rounds of 10 strict DB presses and 1 min high plank
WOD:
10-1 T2B
1-10 Squat Cleans (135/95)
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WOD for June 14, 2017
Strength/Skill: Snatch Balance work
WOD: 100 mountain climbers
100 DUs
Run 1 mile
100 DUs
100 mountain climbers
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WOD for June 13, 2017
Strength/Skill: 5-5-3-3-3 Hang Power Cleans
WOD: 20 calorie row
Then:
30-20-10-5
Thrusters (75/55)
v-ups
Then 20 DUs